Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbell loads with high-skill double unders across 10 rounds with no built-in rest. The continuous nature creates significant fatigue accumulation - grip fatigue from snatches affects double under performance, while cardio demands from bike/row compound throughout. Most average athletes will struggle with unbroken double unders by round 5-6 and may need to scale DB weight. The 25-30 minute time domain amplifies the challenge.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume dumbbell snatches (100 total reps) combined with 200-360 calories and 300 double unders tests muscular endurance across multiple systems.
• Endurance (8/10): Ten rounds of continuous work with cardio machine and jump rope creates significant cardiovascular demand with minimal rest opportunities.
• Power (7/10): Dumbbell snatches are explosive hip extension movements, and double unders require rapid, coordinated power output for rope speed.
• Flexibility (6/10): Dumbbell snatches demand good overhead mobility and hip flexibility, while double unders require ankle and shoulder mobility.
• Speed (6/10): Success depends on maintaining consistent cycling speed across all movements while managing fatigue over ten demanding rounds.
• Strength (4/10): Moderate dumbbell load requires decent strength but emphasizes endurance over maximal force production in the snatch movement.

Movements

• Air Bike
• Dumbbell Snatch
• Row
• Double-Under

Benchmark Notes

This is a high-volume chipper with 10 rounds of mixed movements. Breaking down by movement: DB Snatch (50/35): 2-3 sec per rep fresh, but alternating reduces fatigue. 10 reps = 20-30 sec per round. Bike/Row: 20/16 cal bike = 30-50 sec, 36/24 cal row = 60-90 sec per round. Double Unders: 30 reps = 15-25 sec per round when fresh. Per round estimate: 65-105 sec fresh. With 10 rounds, fatigue becomes significant. Rounds 1-3: 1.0x multiplier = 65-105 sec. Rounds 4-6: 1.2x multiplier = 78-126 sec. Rounds 7-10: 1.5x multiplier = 98-158 sec. Adding transitions (3-5 sec between movements, 15-20 sec between rounds for equipment changes): ~30 sec per round. Total time estimate: Elite (L10): 900 sec (15:00), Advanced (L5): 1380 sec (23:00), Novice (L1): 2100 sec (35:00). This aligns with high-volume mixed modal workouts like Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) where L10 is 930-1050 sec for 5 rounds. Scaling to 10 rounds with similar complexity gives our estimates. The workout combines cardio, power, and coordination across 10 rounds, creating significant cumulative fatigue. Final targets - L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00).

Modality Profile

4 movements total: Double-Under (G), Bike and Row (M), Dumbbell Snatch (W). Two monostructural movements give M the highest percentage at 50%, with G and W each at 25%.